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  6. Walnut oil vs. Maple syrup

Walnut oil vs. Maple syrup — In-Depth Nutrition Comparison

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Differences between Walnut oil and Maple syrup

  • Walnut oil has more Vitamin K, and Polyunsaturated fat, while Maple syrup has more Vitamin B2, Zinc, Calcium, Potassium, and Vitamin B1.
  • Maple syrup's daily need coverage for Vitamin B2 is 98% higher.
  • The amount of Saturated Fat in Maple syrup is lower.

The food types used in this comparison are Oil, walnut and Syrups, maple.

Infographic

Walnut oil vs Maple syrup infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut oil
Walnut oil
1
:
9
Maple syrup
Maple syrup
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut oil
Walnut oil
2
:
5
Maple syrup
Maple syrup
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Maple syrup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut oil
Walnut oil
1
:
4
Maple syrup
Maple syrup
Contains more Fats +166566.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more Fats +166566.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut oil
Walnut oil
2
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +207172.7%
Contains more Polyunsaturated fat +372252.9%
Contains less Saturated Fat -99.9%
Walnut oil
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +207172.7%
Contains more Polyunsaturated fat +372252.9%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut oil Maple syrup
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut oil Maple syrup Opinion
Net carbs 0g 67.04g Maple syrup
Protein 0g 0.04g Maple syrup
Fats 100g 0.06g Walnut oil
Carbs 0g 67.04g Maple syrup
Calories 884kcal 260kcal Walnut oil
Fructose 0.52g Maple syrup
Sugar 0g 60.46g Walnut oil
Calcium 0mg 102mg Maple syrup
Iron 0mg 0.11mg Maple syrup
Magnesium 0mg 21mg Maple syrup
Phosphorus 0mg 2mg Maple syrup
Potassium 0mg 212mg Maple syrup
Sodium 0mg 12mg Walnut oil
Zinc 0mg 1.47mg Maple syrup
Copper 0mg 0.018mg Maple syrup
Manganese 2.908mg Maple syrup
Selenium 0µg 0.6µg Maple syrup
Vitamin E 0.4mg 0mg Walnut oil
Vitamin B1 0mg 0.066mg Maple syrup
Vitamin B2 0mg 1.27mg Maple syrup
Vitamin B3 0mg 0.081mg Maple syrup
Vitamin B5 0mg 0.036mg Maple syrup
Vitamin B6 0mg 0.002mg Maple syrup
Vitamin K 15µg 0µg Walnut oil
Saturated Fat 9.1g 0.007g Maple syrup
Monounsaturated Fat 22.8g 0.011g Walnut oil
Polyunsaturated fat 63.3g 0.017g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Maple syrup
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Walnut oil
26%
Maple syrup
Minerals Daily Need Coverage Score
0%
Walnut oil
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 60.46g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 54)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $4)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 9.093g)
Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/nutrients
  2. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.